Practice this method daily, so it can be used in times of anxiety. There are a couple of cautions for this method so check with your medical practitioner if you have a heart condition or are pregnant. You may also experience some dizziness when first learning this technique, if this is the case take it slowly and perhaps do one or 2 rather than 4 repeats and change to the Heart Breathing method, which is gentler. You will find Heart Breathing on the SimplySelfHelp Podcast

General instruction

Start Slowly: Begin with a few cycles of 4-7-8 breathing and gradually increase the number of repetitions as you become more comfortable with the technique.

Modify as Needed: If the breath-holding parts are too challenging, modify the counts slightly to suit your comfort level. For instance, you could try a 4-4-4-4 pattern initially.

Listen to Your Body: Pay attention to how your body feels during the exercise. If you experience any discomfort or adverse effects, stop and consult a healthcare professional.

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